Healthy Gourmet Kitchen

Risotto with Spinach

and Red Mullet
4.5
Average: 4.5 (4 votes)
(4 votes)
Risotto with Spinach

Risotto with Spinach - A fresh Mediterranean dish with creamy ricotta - also a great dish for beginner cooks

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
523
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fish not only tastes wonderfully tender and juicy, it also provides plenty of iodine and vitamin D. Iodine is a very scarce trace element that fulfils important functions in the thyroid gland. It controls our metabolism and regulates the body temperature. Vitamin D is indispensable for calcium and bone metabolism.

Spinach can store a lot of nitrate. This is an important nutrient for the plant. However, if the vegetables stand for a long time, bacteria can produce harmful compounds such as nitrite from the nitrate. Therefore, raw spinach should not be stored for long and prepared spinach should be eaten immediately.

1 serving contains
(Percentage of daily recommendation)
Calorie523 kcal(25 %)
Protein32 g(33 %)
Fat19 g(16 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.7 mg(88 %)
Vitamin D3.1 μg(16 %)
Vitamin E3.9 mg(33 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.8 mg(57 %)
Folate79 μg(26 %)
Pantothenic acid1.2 mg(20 %)
Biotin18.5 μg(41 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C40 mg(42 %)
Potassium882 mg(22 %)
Calcium235 mg(24 %)
Magnesium93 mg(31 %)
Iron5.6 mg(37 %)
Iodine91 μg(46 %)
Zinc2.7 mg(34 %)
Saturated fatty acids5.4 g
Uric acid242 mg
Cholesterol69 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 ounces fresh Spinach
2 cups Vegetable broth
2 scallions
1 garlic
2 tablespoons olive oil
4 ounces Arborio rice
½ cup white wine
4 Red mullet fillets (each 50 grams)
salt
peppers
1 lemon
3 ounces Ricotta cheese
How healthy are the main ingredients?
Spinachgarlicolive oilsaltlemonRicotta cheese
Preparation

Kitchen utensils

2 Pots, 1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Slotted spatula, 1 Salad spinner, 1 Ladle, 1 Fine grater

Preparation steps

1.
Risotto with Spinach preparation step 1

Trim spinach, rinse and spin dry. Cut into very thin strips.

2.
Risotto with Spinach preparation step 2

Boil broth and keep warm.

3.
Risotto with Spinach preparation step 3

Rinse scallions, trim and cut into 1 cm (approximately 1/2-inch) wide pieces. Peel the garlic and cut into thin slices.

4.
Risotto with Spinach preparation step 4

Heat 1 tablespoon oil in a pot and sauté the onion pieces and garlic for 1 minute.

5.
Risotto with Spinach preparation step 5

Add rice and sauté over medium heat for 1 minute.

6.
Risotto with Spinach preparation step 6

Deglaze rice with white wine and bring to a boil over medium heat, stirring.

7.
Risotto with Spinach preparation step 7

Cover the rice with about 150 ml (approximately 5 ounces) of broth and cook over medium heat, stirring frequently, until almost all liquid is absorbed. Continue to add broth in this manner and cook until rice is al dente, about 20 minutes, stirring frequently.

8.
Risotto with Spinach preparation step 8

After 10 minutes of cooking time, fold the spinach into the rice.

9.
Risotto with Spinach preparation step 9

Heat the remaining oil in a pan 5 minutes before the end of rice cooking time. Season red mullet fillets with salt and pepper and fry for 2-3 minutes on each side. Rinse lemon in hot water, wipe dry and finely grate 1 teaspoon of zest.

10.
Risotto with Spinach preparation step 10

Fold ricotta and lemon zest into the rice and season with salt and pepper. Divide risotto among plates. Put fish portions on the rice and serve immediately.